40 x :40 ON/ :20 OFF

EQUIP: KB (a: 53/44, i: 44/35, b: 35/18), Slam Ball (30/20), Pull-Up Bar or Rings

WARM-UP: Active Stretch + 800m Run + 40 x Air Squat + 20 x H-R Push-Up

—————-

40 x :40 ON/ :20 OFF -

4 Rounds -

1) Muscle-Up (Bar or Rings) (sub: 3 Ring Row + 3 Ring Dip = 1 rep)

2) 20 x Ball Slam within :40 (rest remainder of minute; finish early to earn extra rest)

3) SB Plyo Push-Up (up/ down ball)

4) 20 x Ball Slam within :40 (rest remainder of minute)

5) alt. KB Snatch (a: 53/44, i: 44/35, b: 35/18)(sub: DB Snatch)

6) 20 x Ball Slam within :40 (rest remainder of minute)

7) alt. 1-Arm KB Burpee-Clean & Jerk

8) 20 x Ball Slam within :40 (rest remainder of minute)

9) KB Deadlift High Pull

10) 20 x Ball Slam within 1 minute (finish early to earn extra rest)

2 Minutes REST b/w Rounds

————-

SCORE = Sum of Total Reps over all 40 minutes (NOT counting Ball Slam) MINUS any Penalty Points (missed Ball Slams)

-after every :40 work period, use :20 to record reps and to transition to next exercise

-only count reps for the non-Ball Slam exercises (M-Up, Plyo P-Up, Snatch, KB Burp, and RDL HP)

-best method: write all 5 scored exercises in chalk on floor (matrix) to record reps

-for every 1 Ball Slam shy of your Rx goal each set = 1 penalty point

SCORING MATRIX:

Rnd. 1 Rnd. 2 Rnd. 3 Rnd. 4 Total

Muscle-Up

Plyo Push-Up

KB Snatch

KB Burp-C&J

KB DLHP

Penalties